Strength Training

When the musculoskeletal system is presented with high-level loading it responds dynamically by adapting the command, architecture, morphology and biochemistry of its tissues in order to be better equipped to withstand and generate high level forces. Appropriate mechanical overload is achieved with a maximal or near-maximal resistance that can only performed for few repetitions, with full volitional effort.

1. Muscular hypertrophy seems best achieved by performing multiple sets of 8–12 repetitions with a moderate to high resistance, with 1–3 minutes of recovery between sets.

2. Enhanced neural command is best stimulated by the use of multiple sets of 1–6 repetitions with a very high resistance, with 3–6 minutes of recovery between sets.

3. For continuous strength development strength workouts should be performed two or three times per week. For maximum, long-term strength development, resistance training should be performed 3–6 times per week in a progressive periodized plan.

4. Sports that have infrequent competitions may best utilize a linear periodized programme, whereas unpredictable and/or frequent competition sports would be advised to use an undulating periodization plan for maximum strength training gains.